Starting Position: Lie with the back on the ground and with both knees bent (feet on a Physioball). Hold a Dumbbell with both hands at the lower chest level. Contract/brace the abdominals as if receiving a punch to the midsection and hold. Bridge the lower body upward by pressing through the heels. At the end range, squeeze the gluteals and hold throughout the exercise. At the highest point, the shoulders, hips and knees should be aligned. Progress: Without pause, press the Dumbbells upward and lock out the elbows. Return to the starting position and repeat.